Now that you have removed the gunk let’s add some shine! After shampooing your hair, rinse with cooled tea.

Hair is made of protein and giving it a healthy dose of nutrients every couple of weeks is a good idea. It helps strengthen your hair and add tons of moisture. Here are two recipes to choose from:

Smash a ripe avocado and add a tablespoon of coconut oil or olive oil. Work into wet hair and leave it on for 10 to 20 minutes. Be sure to mash it up really well otherwise the chunks will just fall on the ground and cause a mess.

Or you can whip up an egg and apply it to your hair leaving on for 10 to 20 minutes. This one is a little messy but effective.

All these exercises can be performed at home with minimal equipment. A few dumb bells or 2 one gallon bottles of water as resistance or exercise bands. These workouts should last no longer than 10 to 20 minutes (30 max) if fat loss is your goal, short and sweet is best. For maximum benefits do these 3 x a week at least!

Full Body (beginner) Do 15 reps per exercise, 3 sets of each without resting. Work your way up to using water bottles or bands if you need to.

Full Body (advanced) Start with water bottles and work your way up to dumb bells.

1. Squats

2. Lunges (15 each leg)

3. Fly’s

4. Rows

5. Push up

6. Burpies (jumping and reaching)

7. Push buns up while lying on back.

8. Legs under buns and lift legs.

Arms

1. Single Arm Extension: Grab any form of resistance bend your arm behind your head and return it to the straight position. Be sure once you pick a position to start from your elbow remains fixed. 15 to 20 reps each arm.

2. Double Arm Extension: The same as above except now you are using Two Arms instead of one. You can perform either of these exercises standing or seated. What determines your body position is how much weight you are using.

3. Bench Dips: Place both hands on your bench or whatever your using to hold your body up , walk your legs out to your desired level of work load, remember the further your legs are away from your body the greater the resistance will become. Once your feet are set descend slowly until your arms are at 90 degrees push through the bench return to your starting position. Repeat 15 times

4.Close grip Pushups: From your feet or from the modified position (on your knees) place your hands about thumb apart. Rotate your shoulders so your arms are parallel to your body (places more emphasis on Triceps, versus the chest doing more of the work) slowly descend up and down to your desired rep range.

There are a few things you can do to maintain great health and they all have to do with your body awareness. So whether you are standing in line at the grocery store or moving your house, here are three things you can remember to protect your posture:

1) When picking up boxes or babies, bend your knees and keep your spine long as you pick up anything that requires even the littlest bit of strength. While making your bed, kneel down on the floor and tuck the sheets under. These adjustments will place the load on your largest muscles in the legs and not the low back.

2) While standing in line at the grocery store – or anywhere else – notice your posture. If you lift your shoulders up a little (lengthening the side body) and then slide the shoulder blades down the back, you will have elongated your spine, creating better back health.

3) Notice if you stand with a sway back. So many of us do. Gently move your thighs back and apart and then soften the tailbone towards the floor. Now your low back is long and you can take some of the pressure off those disks.

Remind yourself to notice these common misalignments and then make those subtle shifts for a healthier body.

Here’s a 10 minute exercise you can do to reduce stress and rejuvenate your spirit.
Start on your hands and knees with hands shoulder width apart and knees hips width apart.
Spread your fingers wide. With arms remaining strong, tuck your toes and lift your knees off the ground, hips in the air. Straighten the legs and lower your heels toward the floor. Hold for three to five breaths; lower back to knees and repeat pose three to five times.

There’s nothing like an early morning stretch to get your blood moving and awaken your bones! Here are three stretches you can do in your jammies:

1) Side/Backside Stretch – Standing with feet hips width apart and parallel, lift both arms toward the ceiling, interlace the fingers and push your palms up. Rooting down with your feet, press up tall with your hands and feel the stretch. Then begin to round your back slightly to one side and push through the backside. Lift back to straight and then round your back slightly to the other side, pushing through that backside as well.

2) Shoulder Stretch/Forward Bend – Standing with your feet greater than hips width apart, interlace your fingers behind your back. Roll the shoulders up and back and begin to take a forward bend while lifting the arms up and back behind you. As you are in the forward bend, allow your torso to lift with an inhale and then on the exhale, squeeze the shoulder blades together and try to stretch your arms over head a little further. Repeat that a couple of times and on your last inhale, press down through your feet and rise back up to standing.

3) Forward Bend With Twist – Standing with feet hips width apart, bend forward and place your left hand on the floor directly under your nose. Bend your left knee (keeping the right leg straight) and lift your right arm towards the sky. Take a few breaths there and on your last exhale, lower the right arm back down. Switch sides.

Keep your rear end high and tight with these super simple exercises. No gym necessary.

Tone Your Buns

1. Hip Extension: From the floor (and on your back) plant your feet firmly in the ground. Raise your hips up and down squeezing the butt muscles at the top of the movement. Repeat 15 times.

2. Standing Hip Extension: Stand up as straight as possible then take your straight leg and lift it behind you in a slow controlled manner squeezing your muscles all the way up and back down. Repeat 15 times on each leg.

3. Mule Kicks: From the floor in a four point stance (on your hands and knees) Bring your bent leg up toward the sky and down in a controlled fashion; first do the exercise with a bent knee then do it with a straight leg. Repeat 15 times with each leg.

4. Squats: To make the glutes more dominant in this exercise, it’s important to really push your bottom out as you start to descend, if you’re too shallow (or don’t push your hips out) your quads take over. 3 to 15 reps should do the trick. Again, slow and in control squeezing at the top.
Courtesy of Clarence Ferguson.

Don’t let the back of your arms continue waving after you have stopped! Personal trainer Clarence Ferguson has a few super simple exercises you can do to prevent the on going wave.
Anything that extends the arm or lengthens it is a tricep exercise. With that in mind here we go!
1. Single arm extension: Grab any form of resistance bend your arm and return it too the straight position. Be sure once you pick a position to start from, your elbow remains fixed. 15 to 20 reps each arm.

2. Double arm extension: The same as above except now you are using two arms instead of one. You can perform either of these exercises standing or seated. What determines your body position is how much weight you are using.

3. Bench dips: Place both hands on your bench or whatever your using to hold your body up , walk your legs out to your desired level of work load, remember the further your legs are away from your body the greater the resistance will become. Once your feet are set descend slowly until your arms are at 90 degrees push up and return to your starting position. Repeat 15 times

4.Close grip push ups: From your feet or from the modified position (on your knees) place your hands about thumb apart . Rotate your shoulders so your arms are parallel to your body (places more emphasis on triceps, versus the chest doing more of the work) slowly descend up and down to your desired rep range.

Do 15 to 20 reps in sets of 3. You can make it a circut so you won’t tire as easily.

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